Monday, March 11, 2013

Gym Diary: Tuesday, March 12, 2013


     On this date a year ago I signed the contract for employment at the school where I taught for the next twelve months.  Today, a year since then, I signed a contract that is set to expire in two and a half months.  So far, it looks like my boss and I are working in sync to make sure we follow all legal requirements and part company with a hand shake.


     Can you believe that I didn't make pictures of the equipment I used for today's workout?  The fact is that I didn't even think about it while I was working out.  While at the gym, this is what I did:

Workout Summary:
  1. seated rows 11 x 10
  2. 11 x 10
  3. 11 x 10
  4. smith machine lunges 20 x 10 right
  5. smith machine lunges 20 x 10 left
  6. forward straight arm lift 4 kg (in each hand) x 14
  7. horizontal leg scissors 28
  8. smith machine lunges 20 x 10 right
  9. smith machine lunges 20 x 10 left
  10. forward straight arm lift 4 x 14
  11. horizontal leg scissors 29
  12. smith machine lunges 30 x 9 left
  13. smith machine lunges 30 x 9 right
  14. forward straight arm life 4 x 14
  15. horizontal leg scissors 28
  16. dead lifts 30 x 12
  17. straight arm side lifts 4 x 11
  18. vertical leg scissors 28
  19. dead lifts 40 x 10
  20. straight arm side lifts 4 x 13
  21. vertical leg scissors 28
  22. dead lifts 50 x 9
  23. straight arm side lifts 4 x 14
  24. vertical leg scissors 28
  25. flye machine reverse 6 x 9
  26. side bends 25 x 15 right
  27. side bends 25 x 15  left
  28. flye machine reverse 6 x 9
  29. side bends 25 x 15 right
  30. side bends 25 x 15 left
  31. flye machine reverse 6 x 11
  32. side bends 25 x 15 right
  33. side bends 25 x 15 left
  34. leg curls 9 x 8
  35. front lateral pull downs 10 x 12
  36. leg curls 9 x 8
  37. front lateral pull downs 11 x 11
  38. leg curls 9 x 8
  39. front lateral pull downs 11 x 11
  40. smith machine calves raises 40 x 20
  41. hip cross overs 8 left
  42. hip cross overs 8 right
  43. bent knee crunches 25
  44. smith machine calves raises 50 x 17
  45. hip cross overs 9 left
  46. hip cross overs 9 right
  47. bent knee crunches 25
  48. smith machine calves raises 50 x 16
  49. hip cross overs 9 left
  50. hip cross overs 9 right
  51. bent knee crunches 25
  52. rope pull down rows 10 x 10
  53. rope pull down rows 11 x 13
  54. rope pull down rows 11 x 15